Category: Move

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Air Squats 10 Kettlebell Romanian Deadlifts 10 Down Dog + Calf Stretch Start slow and pick-up your intensity through each round to get yourself good and warm. 1b) 15:00 – 45:00 – 30 minute AMRAP: 1000m Row/Ski OR 2000m C2 Bike OR 2400m Assault Bike Then…5 rounds of… 10 Dumbbell Deadlifts 15 Wall Balls 20 Box Jumps Scale as needed. Be mindful that your legs will be sapped jumping onto the box, make sure you’re getting a good jump and picking up your legs as needed. Accessory: 2) Monostructural Conditioning – Ski Erg: 5000m Every 3:00 Perform 5 Strict Press @ 60% of 1RM Workout starts with the Strict Press. You may perform these from the rack. 3) Weightlifting – Every 1:00 x 20 sets: 1 Snatch Start around 60% of your 1RM. Build…

WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Inchworm + Push Up Station 2 – Glute Bride Hold + Plate/Ball Overhead Station 3 – 5 Hang Power Clean + 5 Push Jerk Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 20:00 – Every 1:00 x 9 sets: Sets 1-4 (11:00 – 15:00) – 5/side Single Arm Kettlebell High Pull Sets 5-9 (15:00 – 20:00) – 5/side Kettlebell Push Press For each movement start at a moderate load and build loading as deemed fit. The Kettlebell High-Pulls are to be done from the floor. Focus on getting good ankle, knee, and hip extension before following through with the arm pull…performed with the Kettlebell starting between the feet. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 10 Russian Kettlebell…

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 5 Dumbbell/Kettlebell Upright Rows + 10 Goblet Good Mornings Station 2 – 40 seconds Ski/Bike/Row Station 3 – 5/side Half Kneeling Dumbbell Strict Press Station 4 – 40 seconds Ski/Bike/Row Station 5 – 30 Hollow Rocks Get yourself warm. Pick-up the tempo each time your on the machine to get your Aerobic system good and warm for the workout. 1b) 15:00 – 25:30 – Every 1:30 x 7 sets: 5/side Half Kneeling Landmine Press + 10-20 Alternating Plank Hold + Dumbbell Pass Through Start at a moderate load on the landmine and build each set as deemed fit. 1c) 26:00 – 45:00 – 19 minute AMRAP: 200 Single-unders 60 Burpees 50 D-Ball Bear Hug Squats 40 Toes-to-Rig 30 Dumbbell Floor Press Scale as needed. Chip your way through, watch your rest periods,…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Band Pull-Aparts 5/side Single Leg Kettlebell Romanian Deadlift 1 Snatch Pull + 1 Power Snatch + 1 Snatch Push Press + 1 Snatch Push Jerk Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 12:00 – 24:00 – Every 1:00 x 12 sets: Sets 1-3 (12:00 – 15:00) – 20-30 second Active Hang Sets 4-6 (15:00 – 18:00) – 10-15 Pause Bent Over PVC Lat Press Downs Sets 6-9 (18:00 – 21:00) –  10/direction Tall Kneeling Kettlebell Halos Sets 10-12 (21:00 – 24:00) – 10 Pause PVC Pipe Lat Press Down in Hollow Hold Focus on clean positions and being very strict and precise with your movements. These are all movements/drills that can be made very demanding with no loading, by focusing on perfect positioning and holding with…